We have probably all at some point in our lives been on a diet. Weight loss is a very popular topic in United States culture, particularly after the holidays once the new year starts. It is estimated that 45 million Americans go on a diet every year (Drillinger). The US diet industry is worth about $72 billion dollars and companies spend billions of dollars annually promoting their products (AP News). However, do diets really work for weight loss? While dieting may work for short term weight loss, most diets are largely unsustainable. As a result, the dieter commonly gains the weight back and sometimes even gains more weight. For those looking to lose weight, making sustainable, healthy changes are best in order to achieve weight loss that is sustainable. This post will discuss different popular diets that are commonly used for the purpose of weight loss and why sustainable, healthy eating behaviors are best for sustainable weight loss.Continue reading “Do Diets Work for Weight Loss?”
It’s no secret that fruits and veggies are good for you! They are rich in vitamins and antioxidants that are so beneficial and necessary for our bodies to properly function. Consuming the recommended amounts of fruits and vegetables, in conjunction with a healthy diet, can help reduce risk for chronic diseases, such as heart disease, type 2 diabetes, and obesity. According to the 2015- 2020 Dietary Guidelines for Americans, adults should eat 2 cups of fruit per day and 2 1/2 cups of vegetables per day (Dietary Guidelines for Americans). However, according to a study done by the CDC in 2017, only 1 in 10 Americans is meeting their fruit and vegetable needs (Centers for Disease Control and Prevention). So how can we increase our fruit and vegetables intake? Let’s start with breakfast. See below for three easy (and delicious!) ways to add more fruits and veggies to your breakfast.Continue reading “Easy Ways to Add More Fruits and Veggies To Your Breakfast”
Since I’ve started studying nutrition, hands down the most common question I get asked is about the ketogenic diet for weight loss. I’ve previously discussed this on my instagram story (@wellbymel_), but since I get asked this so often, I also wanted to write a blog post on this topic- Is The Keto Diet Healthy? This post will discuss the ketogenic diet and some considerations for the diet when used for the purpose of weight loss.Continue reading “Is The Keto Diet Healthy?”
You may be thinking: if juice comes from fruit then fruit juice and whole fruit must be the same nutritionally. However, when comparing fruit juice versus whole fruit, whole fruit is the nutritionally superior option. This may be surprising considering the popularity of juice bars and juice cleanses and their association with health. Drinking 100% fruit or veggie juice is not an unhealthy option. In fact, fruit and veggies contain antioxidants and vitamins and drinking juice is a means of getting these beneficial nutrients. However, when given the choice between whole fruit versus juice, the whole fruit is the better option. Here’s why…Continue reading “Whole Fruit Versus Juice: Which Is The Better Option?”
See below some of my healthy, summer recipes! This post includes breakfast, main dishes, and dessert options.Continue reading “Healthy Summer Recipes”
Chocolate Peanut Butter Smoothie Bowl or Milkshake? You will be shocked to see the simple, real food ingredients in this smoothie that tastes like an indulgent treat!
This chocolate peanut butter smoothie is made with primarily fruit and vegetable and, of course, peanut butter.Continue reading “Chocolate Peanut Butter Smoothie”
My favorite oils are olive oil, avocado oil, and coconut oil. However, I use different oils in different scenarios and in different quantities. I wanted to breakdown the different types of oils and what to consider when choosing a cooking oil.Continue reading “What To Consider When Choosing a Cooking Oil”
As I posted on my instagram, @wellbymel_, I experienced being on Food Stamps (SNAP) for 1 week for a project in my Community Nutrition class. SNAP budget is $40 per week for a single person and limited to only non-prepared foods. For example, you are able to purchase raw chicken; however, rotisserie chicken is not allowed under the SNAP program.Continue reading “My One Week Food Stamps Experience”
This may be the easiest recipe I have ever made! It doesn’t involve many ingredients, only took me about 20 minutes to make, and is naturally delicious. This recipe is gluten-free and vegan. It makes about 10 falafel.
I topped the falafel over a salad bowl with tahini sauce. You could also throw them in a pita. See recipe below!Continue reading “Gluten-Free Falafel”
These Oat Flour Pancakes made the perfect breakfast this morning. This simple recipe is both gluten free, vegan, and made with real food ingredients.
I have experimented using different types of healthier flours to make pancakes and in my opinion, oat flour works the best. It can easily create a pancake shape and texture and it isn’t too sticky or fragile. I like cooking these pancakes in dairy free butter and topping then with coconut cream.
So, what is coconut cream? Coconut cream is the solid portion that separates out of coconut milk. In order to get the coconut cream, you must purchase full fat coconut milk. Place the can of coconut milk in the fridge overnight and when you remove it from the fridge the next morning, the top of the can will contain the solidified coconut cream. Scoop that part out to use as the “whipped cream” topping on these oat flour pancakes. Alternatively, I have seen canned coconut cream sold at Trader Joes.Continue reading “Oat Flour Pancakes with Coconut Milk Whipped Cream and Berries”